I just want straight answer please. Here is my prob

lellie_zpk

From the info you provided in your OP you really need to eat more!


Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1514 calories.




Activity Level Daily Calories/ TDEE
Sedentary (little or no exercise, desk job) 1817
Lightly Active (light exercise/sports 1-3 days/wk) 2082
Moderately Active (moderate exercise/sports 3-5 days/wk) 2347
Very Active (hard exercise/sports 6-7 days/wk) 2612
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2877

Your activiey level is moderate to very active - take you 5-10% cut from that TDEE level
1200 is lower than your BMR and way lower than what your burning!

bmr is what i would burn if i layed in bed all day is that right. so ideally I shouldnt be eating less than this

Your BMR is what you need to keep your organs functioning - nothing else it does not include your daily life activities or your exercise burn - that is what your TDEE is - Do not eat lower than your BMR for any length of time. If you do your hormones will shift to stimulate energy hoarding.
You should be taking you calorie deficit from your TDEE - that is all the energy your body wants to burn with every thing you do. So for you it is 15-10% from about 2500 calories or around 2200 - 2375.
By eating only 1200 calories yo are taking a 48% cut from the calories your body need daily to function at the activity level you are doing. No wonder you are tiered. If you were obese the recommended cut is 30% - you have 7 lbs to lose you should be very near your maintenance levels which is your TDEE.

Thankyou that has helped alot, i will not be eating 1200 calories anymore.

2hobbit1

Your BMR is what you need to keep your organs functioning - nothing else it does not include your daily life activities or your exercise burn - that is what your TDEE is - Do not eat lower than your BMR for any length of time. If you do your hormones will shift to stimulate energy hoarding.
You should be taking you calorie deficit from your TDEE - that is all the energy your body wants to burn with every thing you do. So for you it is 15-10% from about 2500 calories or around 2200 - 2375.
By eating only 1200 calories yo are taking a 48% cut from the calories your body need daily to function at the activity level you are doing. No wonder you are tiered. If you were obese the recommended cut is 30% - you have 7 lbs to lose you should be very near your maintenance levels which is your TDEE.
[/quote]
Thankyou that has helped alot, i will not be eating 1200 calories anymore.
[/quote]

If you don't want to bump all the way up to 2200 at once try getting above BMR now and then adding 100-200 calories a week until you hit your target. Be aware that since your cut has been so huge you ma get a temporary bump on the scale as your body adjusts to the increased nutrition. You will feel much better as you up your calories - not just the energy levels but also you mood and ability to function at home and on the job.

lellie_zpk

Your BMR is what you need to keep your organs functioning - nothing else it does not include your daily life activities or your exercise burn - that is what your TDEE is - Do not eat lower than your BMR for any length of time. If you do your hormones will shift to stimulate energy hoarding.
You should be taking you calorie deficit from your TDEE - that is all the energy your body wants to burn with every thing you do. So for you it is 15-10% from about 2500 calories or around 2200 - 2375.
By eating only 1200 calories yo are taking a 48% cut from the calories your body need daily to function at the activity level you are doing. No wonder you are tiered. If you were obese the recommended cut is 30% - you have 7 lbs to lose you should be very near your maintenance levels which is your TDEE.

Thankyou that has helped alot, i will not be eating 1200 calories anymore.
[/quote]

If you don't want to bump all the way up to 2200 at once try getting above BMR now and then adding 100-200 calories a week until you hit your target. Be aware that since your cut has been so huge you ma get a temporary bump on the scale as your body adjusts to the increased nutrition. You will feel much better as you up your calories - not just the energy levels but also you mood and ability to function at home and on the job.
[/quote]
I have upped it to 1500 cals to start with and will eat my exercise calories back. so hopefully this should work before two weeks ago i never counted a calorie,

lellie_zpk

I want to make sure i am programming my hrm correctly, how is the best way to work out your vo2 max as i have been told it makes the calories burnt more accurate is this right

wait_loss

Here is my problem,

I have been doing insanity for 4 weeks now, the first two weeks I didnt count my calories and I stayed the same weight no ups or down.

from week 3 I started on here and dropped my calories to 1200 as per this site I dont feel hungry but sometimes i dont always eat my exerise calories back as i work out at night . Now in week 4 I am so tired, I do have a job and a little baby but when i work out it feels like such a mission and that i dont have enough energy to push as much as i did in week 1 and 2.

I have 8lb left to lose im 5ft 6inches and 152lb

Should I be netting more calories than 1200. Just feel like im going round in circles.

Thanks for your help

Okay you bought a program with a diet attached to it and Nutrition guide. Is it not to much to ask that if you commit to a program that you would only do half of it. Look at the program look at the nutrition guide. Then do the program. So of course you have plateaued, your body is starving and you are getting worn out. Please eat.

iWILLbeFit062012

No energy says you are not fueling enough. Up your calories, more protein, and FEED THE MACHINE!!!!

^^^^this^^^^ :flowerforyou:

lellie_zpk

Here is my problem,

I have been doing insanity for 4 weeks now, the first two weeks I didnt count my calories and I stayed the same weight no ups or down.

from week 3 I started on here and dropped my calories to 1200 as per this site I dont feel hungry but sometimes i dont always eat my exerise calories back as i work out at night . Now in week 4 I am so tired, I do have a job and a little baby but when i work out it feels like such a mission and that i dont have enough energy to push as much as i did in week 1 and 2.

I have 8lb left to lose im 5ft 6inches and 152lb

Should I be netting more calories than 1200. Just feel like im going round in circles.

Thanks for your help

Okay you bought a program with a diet attached to it and Nutrition guide. Is it not to much to ask that if you commit to a program that you would only do half of it. Look at the program look at the nutrition guide. Then do the program. So of course you have plateaued, your body is starving and you are getting worn out. Please eat.

Its very hard to judge when you are on a site like this that says to eat x amount and a book that says another, i have seen the nutrition book and worked out the calories in there, but seemed to high 1800 for me to lose weight. I dont physically have the time to eat 5 times aday when i say i have a busy life style i do. I only just manage 3 meals aday.

I have now upped my calories to 1500 a day and hopefully this will be enough and i will still weight.

2hobbit1

Good - don't go above the TDEE-5-10% range. Just know that the TDEE - cut% method includes both your planned deficit and your exercise burn so you have a single daily calorie target and don't have to chase after your exercise calories - its built in to that daily target.

It makes it so much easier to track your calorie intake since you can pre-plan and pre-log your meals and just make adjustments when life happens!

kooltray87

The recommended 1200 cals is for those who lightly workout. For intense workouts like insanity you'll need to EAT at least 1400-1700 regardless of how much u burn during the workout. Whether or not you eat back your exercise deficit is up to you. I'm starting my 4 week now and I am doing great pretty good at this range.

ALSO at lot of people say you don't really see any significant changes until the second month of insanity, so hang in there. Plus these high intensity workouts never really do much for weight as much as they do for inches. So you might not see a scale change but you will get slimmer i.e. clothes fit better.

EDIT: PROTEIN PROTEIN PROTEIN lol about 1g protein per 1lb of weight....

2hobbit1

I want to make sure i am programming my hrm correctly, how is the best way to work out your vo2 max as i have been told it makes the calories burnt more accurate is this right

Haybales had a good thread on how to set your HRM up to get a more accurate reading for women

http://www.myfitnesspal.com/topics/show/548645-setup-polar-hrm-for-more-accurate-calorie-burn-for-known-bmr?hl=polar+hrm+adjustment+for+women

mmapags

I agree with what others have said and the idea that you need to eat more and fuel your body. A couple of additional thoughts:

If you haven't taken a break from calorie restriction in a while, you should take a week or 2 and just eat a maintenance level. You may have a slight gain but you need to reset your hormones like gherlin and leptin. They are working against you right now.

Secondly, you have very little left to lose and losing that last few pounds can be the hardest ones to lose and will definitely not go away on a linear time line. To agressively restrict calories while trying to lose the last few lbs is never a successful strategy. You need to eat at a slight, like TDEE - 20% tops, deficit and it will take awhile. You may need to try stretegies like Intermittent Fasting and carb cycling to get at the last few pounds.

Thirdly, looking at your diary, you don't ever seem to be getting enough protein. You want to be getting at least .8 to 1 gram per lbs of lean body mass. This will help insure maitenance of as much lean muscle mass as possible.

Healthy_4_Life2

Definitely eat more. I Just finished insanity and know that it's hard to do on lower calories.

lellie_zpk

thanks for all the replies, I have adjusted my intake to 1500 + my exercise calories so I am going to try and eat them back so will be more around 1800 I should think on the days that I work out.

Krers

I'll post directly out of the INSANITY Nutrition Guide.

This determines your basic energy needs.
For Women: 655 + 94.35 x weight in pounds) = (4.7 x height in inches) - (4.7 x age in years)

Now take your number from above and multiply by the level of exercise listed below. Since you're doing INSANITY, the "moderately active" or "very active" factor should apply.

1.2 - Sedentary - Little or no exercise
1.375 - Lightly active - Light exercise (1 to 3 days/week)
1.55 - Moderately Active - Moderate exercise (3 to 5 days/week)
1.7 - Very Active - Hard exercise (6 to 7 days/week)
1.9 - Extremely Active - Hard daily exercise and/or a physical job


The number that you have now will tell you your calorie needs for weight maintenance. In step 3 (this step), you'll adjust this number up or down, depending on your weight loss or gain goals.

*For weight loss, subtract 500 calories per day from your number in step 2.
*For weight maintenance, do nothing, just use the number from step 2.
*For weight gain, add 250 to 300 calories per day to your number from step 2.

Here's the link to the nutrition guide http://www.teamunify.com/cast/__doc__/Insanity Nutrition Guide.pdf
It has what I wrote and an example, as well as some meals. Hope this helps!

lellie_zpk

thanks for all the replies, I have adjusted my intake to 1500 + my exercise calories so I am going to try and eat them back so will be more around 1800 I should think on the days that I work out.

Before i did this calorie counting i was eating what i wanted without counting calories and was maintaining my weight.

kimb3r1019

you need to eat more. If you dont eat enough your metabolism slows down and halts weight loss. Then you actually store food bc your body is in survival mode. make sure you NET at least 1200 calories. Good Luck!

thelovelyLIZ

You should be netting more than 1200. 1200 is really just too low for most people. Even at my lowest weight (5'4" and 124lbs) 1200 was too low for me, and you're taller and weigh more. Especially if you're active, you just need more fuel for you body.

pwittek10

Those final 10 pounds are tough!
When I hit this wall I increased my calories 200
and walked 9 miles instead of 5
I do not know why but this worked!

BSchoberg

You don't have to wait until after your workout to eat your exercise calories. If you don't like eating that late, then just spread them out in the day, or let them roll over to the next day. When I was on 1200 calories a day (net, I ate my exercise calories too) I found that I was getting very tired. I felt much better when I raised my calorie goal, and I can perform my workouts better too.

ETA: I didn't notice you've only got 8 lbs to lose. I'd definitely go with as small a calorie deficit as you can, while still losing weight.

Ditto! I was sailing along beautifully at net 1200 --- and BAM - hit a wall. Felt like someone had wrapped me in a wet blanket! Upped my calories to net 1400 and feel a thousand percent better. Granted, the scale has stalled - but I feel amazing. Wasn't that the real point, after all? My clothes fit great, my energy is up, my mood is better... if I feel like this for the rest of my life, I don't really care what the scale says.

kokaneesailor

Put some hi grade in the tank. Proteins and veggies, slow carbs. 1200 is way to low. This is only my opinion. I'm not a coach or a doctor or a health expert...I'm just a guy that lost 38 pounds. Good luck with your goal.

coffeeQ2hrs

I'm not going to pretend to be an expert on this. I was watching the Dr Oz show (or The Doctors, idr) and they talked about eating something with magnesium can help give you boost of energy. Oatmeal is an option.

Best of luck to you!

or get magnesium serene, it's great, good for bones and cardiovascular system as well and contains everything you need for optimum magnesium absorption. plus it help you deal with stress since it calms the nervous system

the berry flavor is bomb!

http://www.sourcenaturals.com/products/GP2228/

everett9239

I am doing my second round of Insanity and have just started using MFP about 3 weeks ago. I have stuck with the 1200 calories, but I have a HRM, and I log the amount of calories it says that I have burned, and I make sure I consume those extra calories. It has made all the difference in my weight loss. That being said, I eat more on my plyo and cardio days than I do on my recovery days (unless I add the upper body weight trainer). That's just what I do.

lellie_zpk

I'll post directly out of the INSANITY Nutrition Guide.

This determines your basic energy needs.
For Women: 655 + 94.35 x weight in pounds) = (4.7 x height in inches) - (4.7 x age in years)

Now take your number from above and multiply by the level of exercise listed below. Since you're doing INSANITY, the "moderately active" or "very active" factor should apply.

1.2 - Sedentary - Little or no exercise
1.375 - Lightly active - Light exercise (1 to 3 days/week)
1.55 - Moderately Active - Moderate exercise (3 to 5 days/week)
1.7 - Very Active - Hard exercise (6 to 7 days/week)
1.9 - Extremely Active - Hard daily exercise and/or a physical job


The number that you have now will tell you your calorie needs for weight maintenance. In step 3 (this step), you'll adjust this number up or down, depending on your weight loss or gain goals.

*For weight loss, subtract 500 calories per day from your number in step 2.
*For weight maintenance, do nothing, just use the number from step 2.
*For weight gain, add 250 to 300 calories per day to your number from step 2.

Here's the link to the nutrition guide http://www.teamunify.com/cast/__doc__/Insanity Nutrition Guide.pdf
It has what I wrote and an example, as well as some meals. Hope this helps!

This is based on a 1lb weight loss per as you are in deficit of 500cals per day. according to this i should eat 1846cal a day while doing insanity and not eating exercise calories back so in effect i will net about 1500 correct me if i am wrong.

so me setting my intake at 1500 and then eating back my exercise calories on the days i exercise will give about the same figures so 1500 + exercise (300) cals = 1800 total but only netting 1500.

lellie_zpk

I am doing my second round of Insanity and have just started using MFP about 3 weeks ago. I have stuck with the 1200 calories, but I have a HRM, and I log the amount of calories it says that I have burned, and I make sure I consume those extra calories. It has made all the difference in my weight loss. That being said, I eat more on my plyo and cardio days than I do on my recovery days (unless I add the upper body weight trainer). That's just what I do.

sorry to be nosey what was your starting weight.

my problem was i was doing 1200 and sometimes not eating my calories from exercise back so i would net less than 1200. im thinking 1500 on the days i work out and not eating cals back unless net is under 1200 i burn on average 300 - 400 cals per work out i really need to net at least 1200 but i stuggle when i have to play catch up at 10 pm after i workout.

OSC_ESD

From the info you provided in your OP you really need to eat more!


Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1514 calories.




Activity Level Daily Calories/ TDEE
Sedentary (little or no exercise, desk job) 1817
Lightly Active (light exercise/sports 1-3 days/wk) 2082
Moderately Active (moderate exercise/sports 3-5 days/wk) 2347
Very Active (hard exercise/sports 6-7 days/wk) 2612
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2877

Your activiey level is moderate to very active - take you 5-10% cut from that TDEE level
1200 is lower than your BMR and way lower than what your burning!

This lovely friend did the work for you .... now use it ! You can safely eat and lose at 1800 to 2000 cals a day while doing Insanity.

Remember ... losing the 8 lbs is WAY different than an obese person trying to lose 50 to 100 lbs .... your weightloss will be slow, and that's ok ! This is not a race to the finish line ... it is about a healthy lifestyle that will give you overall improvement ... both physically and mentally.

1200 cals not only hurts your physical body ... but it is doing more harm to your brain power and mental capabilities than most ever care to admit. A lot of people will tell 1200 cal is perfect ... let me just say one thing ... if you can live on 1200 calories a day for the rest of your life ... knock yourself out !

By training your body to eat less and function on minimum .... you can expect minimum results. Eventually you will lose most of your lean body mass and then you have to ask yourself ... why was I doing Insanity to begin with ??? Defeated.

I hope you understand this process and allow the science to prove the results ... I see way to many people on here just jump ship and lose a bunch of weight ... only to find themselves now sinking in a " skinny fat " life. Sorry ... but that is just plain and simple. Thin doesn't look good by itself ... it's the muscles we make stronger that give a complete appearance the look most of us desire.

I wish you the best of luck ... and I hope you take your nutrition into consideration as well ... after all, our bodies are rarely composed in the gym ... it all begins in the kitchen !

Cheers to knowledge ... find your power !

:drinker:

lellie_zpk

From the info you provided in your OP you really need to eat more!


Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1514 calories.




Activity Level Daily Calories/ TDEE
Sedentary (little or no exercise, desk job) 1817
Lightly Active (light exercise/sports 1-3 days/wk) 2082
Moderately Active (moderate exercise/sports 3-5 days/wk) 2347
Very Active (hard exercise/sports 6-7 days/wk) 2612
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2877

Your activiey level is moderate to very active - take you 5-10% cut from that TDEE level
1200 is lower than your BMR and way lower than what your burning!

This lovely friend did the work for you .... now use it ! You can safely eat and lose at 1800 to 2000 cals a day while doing Insanity.

Remember ... losing the 8 lbs is WAY different than an obese person trying to lose 50 to 100 lbs .... your weightloss will be slow, and that's ok ! This is not a race to the finish line ... it is about a healthy lifestyle that will give you overall improvement ... both physically and mentally.

1200 cals not only hurts your physical body ... but it is doing more harm to your brain power and mental capabilities than most ever care to admit. A lot of people will tell 1200 cal is perfect ... let me just say one thing ... if you can live on 1200 calories a day for the rest of your life ... knock yourself out !

By training your body to eat less and function on minimum .... you can expect minimum results. Eventually you will lose most of your lean body mass and then you have to ask yourself ... why was I doing Insanity to begin with ??? Defeated.

I hope you understand this process and allow the science to prove the results ... I see way to many people on here just jump ship and lose a bunch of weight ... only to find themselves now sinking in a " skinny fat " life. Sorry ... but that is just plain and simple. Thin doesn't look good by itself ... it's the muscles we make stronger that give a complete appearance the look most of us desire.

I wish you the best of luck ... and I hope you take your nutrition into consideration as well ... after all, our bodies are rarely composed in the gym ... it all begins in the kitchen !

Cheers to knowledge ... find your power !

:drinker:

if i work out my calories using the formula in the insanity i should eat 1800 in total not eating calories back from exercise. I have set my diary at 1500 because i will eat my calories back from my workout 300-400 a time so will still be eating 1800cals a day and netting the same. I will never be skinny fit to much *kitten* and hips on this body and I like it that way. i get the whole Brm and tdee which is why i have now adjusted my diary.

OSC_ESD

From the info you provided in your OP you really need to eat more!


Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1514 calories.




Activity Level Daily Calories/ TDEE
Sedentary (little or no exercise, desk job) 1817
Lightly Active (light exercise/sports 1-3 days/wk) 2082
Moderately Active (moderate exercise/sports 3-5 days/wk) 2347
Very Active (hard exercise/sports 6-7 days/wk) 2612
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2877

Your activiey level is moderate to very active - take you 5-10% cut from that TDEE level
1200 is lower than your BMR and way lower than what your burning!

This lovely friend did the work for you .... now use it ! You can safely eat and lose at 1800 to 2000 cals a day while doing Insanity.

Remember ... losing the 8 lbs is WAY different than an obese person trying to lose 50 to 100 lbs .... your weightloss will be slow, and that's ok ! This is not a race to the finish line ... it is about a healthy lifestyle that will give you overall improvement ... both physically and mentally.

1200 cals not only hurts your physical body ... but it is doing more harm to your brain power and mental capabilities than most ever care to admit. A lot of people will tell 1200 cal is perfect ... let me just say one thing ... if you can live on 1200 calories a day for the rest of your life ... knock yourself out !

By training your body to eat less and function on minimum .... you can expect minimum results. Eventually you will lose most of your lean body mass and then you have to ask yourself ... why was I doing Insanity to begin with ??? Defeated.

I hope you understand this process and allow the science to prove the results ... I see way to many people on here just jump ship and lose a bunch of weight ... only to find themselves now sinking in a " skinny fat " life. Sorry ... but that is just plain and simple. Thin doesn't look good by itself ... it's the muscles we make stronger that give a complete appearance the look most of us desire.

I wish you the best of luck ... and I hope you take your nutrition into consideration as well ... after all, our bodies are rarely composed in the gym ... it all begins in the kitchen !

Cheers to knowledge ... find your power !

:drinker:

if i work out my calories using the formula in the insanity i should eat 1800 in total not eating calories back from exercise. I have set my diary at 1500 because i will eat my calories back from my workout 300-400 a time so will still be eating 1800cals a day and netting the same. I will never be skinny fit to much *kitten* and hips on this body and I like it that way. i get the whole Brm and tdee which is why i have now adjusted my diary.

~ Perfect ! You will be soooooo much happier and healthier when eating the 1800 calories ! I wish you the best of luck !

:flowerforyou:

strikerjb007

No energy says you are not fueling enough. Up your calories, more protein, and FEED THE MACHINE!!!!

D
This is really all you need to know. The formulas help and all that. But just like MFP, they are just guidelines. You need to figure out what works for you.

And if you follow the Insanity guide, I can guarantee you that you will not lose weight or you will lose very little. The guide overly is terrible in my opinion. I love Insanity but if I had followed the guide, I would have never seen abs.

lellie_zpk

No energy says you are not fueling enough. Up your calories, more protein, and FEED THE MACHINE!!!!

D
This is really all you need to know. The formulas help and all that. But just like MFP, they are just guidelines. You need to figure out what works for you.

And if you follow the Insanity guide, I can guarantee you that you will not lose weight or you will lose very little. The guide overly is terrible in my opinion. I love Insanity but if I had followed the guide, I would have never seen abs.

Thank you this help I have gone half way between the two 1800 I think is to much and 1200 to little so going with 1500 and will see how I get on. Xx

everett9239

Sorry I took forever to reply....my starting weight was 140. My weight right now is 125.8.